Almond Flour Replacements

by 10 · September 27, 2013 at 10:01 PM

I saw a recipes that called for almond flour. As I am allergic to all nuts except peanuts an coconut, what can I use to substitute for the almond flour? I have tried using coconut flour in recipies but it never seems to turn out right, either to wet or to dry or too dense. If I used sprouted whole wheat flour, what would the ratio be to replace the almond flour? Can you do a 1:1 replacement? Thanks, Michelle

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11 Replies

4310 · October 17, 2012 at 11:09 PM

The issue with coconut flour and almond flour is that they do completely different things. Coconut flour absorbs a LOT of liquid, and almond flour does not. For reference, actual grain flours fall somewhere in between the two. Elana of Elana's Pantry did a ratio for almond flour quickbread/muffins that ends up being 4:4:1 almond meal:eggs:honey by weight (or about a cup of almond flour to 2 large eggs to about a tablespoon honey).

Almost every coconut flour recipe I've come across has been something akin to the ratio in this recipe: http://nourishedkitchen.com/coconut-flour-bread/ That is, about 3/4 cup (3 oz.) coconut flour to 6 (12 oz) eggs to 1/2 cup fat (not sure of the weight off the top of my head), with a little honey or something to sweeten. See what I mean? Really, really big difference there.

Overall I'd probably tend toward finding recipes specifically for coconut flour (like Karen P suggested), since subbing across the two won't work. (You'd end up with hockey pucks instead of cupcakes.) There are a lot of blogs out there with good coconut flour recipes.

7490 · October 17, 2012 4:20 PM

My suggestion would be to explore coconut flour recipes that are built for coconut flour. Substituting coconut flour will not work in recipes built for nut flours, they are totally different and coconut flour requires a lot more liquid.

Baking is a science, and I'm glad others out there are smart enough to do the work for me. There's nothing worse than baking something with high expectations (and cost!), only to have it not work out in the end.

Good luck!

20 · March 09, 2013 6:42 PM

Hi there, Michelle!

I'm not sure how long ago this thread was posted, or if your question has been answered, so forgive me if that's the case. Anywho, considering you have a tree-nut allergy, how about SUNFLOWER SEEDS? If you're safe with those [make sure your source doesn't have traces of nuts], I find this works wonderfully as a 1:1 substitute for almond flour. It's also loaded with vitamins+minerals, and is a FRACTION of the price of almonds/almond flour - I've heard in the USA ≈ $1.50/lb.

To make the sunflower seed meal/flour, simply grind them up into a fine powder in a blender/food processor/coffee grinder/mortar and pestle.

Really hope this helps and good luck! Jen

10 · June 30, 2013 9:24 PM

Many people who are allergic to tree nuts are also allergic to peanuts. Not always, but often. When you are in a restaurant, and you are dealing with a severe allergy, you would mention BOTH peanut and tree nut, if applicable. My son and I are allergic to both, and trust me, the servers do not always understand that one might mean the other. They don;t mean any harm, but ignorance is death, to our family...so we give more than enough info, and do not assume anyone understands..thankfully, neither of us are allergic to coconuts.

10 · May 31, 2013 2:19 AM

Coconuts, like peanuts, are considered a nut allergy. No need to be snarky. Yes, peanuts are beans. Gold star for you! But, those that are deathly allergic to tree nuts/ peanuts are usually found allergic to coconut. If you are using a nut flour, PLEASE do not take the item to a school and make sure you tell everyone it contains nuts elsewhere.

10 · May 17, 2013 9:55 AM

Does Brown Rice replace Almond flour?

10 · March 09, 2013 6:50 PM

To piggyback on Jen's answer: Paleo Parents has a few recipes for sunflower seed flour:


10 · February 23, 2013 1:56 PM

First....Coconuts are now classified as a tree nut. Second, when People Have allergies to peanuts it is usually refered to as a nut allergy...and if you go to a restaurant and say you have a nut allergy most will assume peanuts. Not sure why people felt the need to "educate" to original poster who had a simple question.

993 · September 27, 2013 at 10:01 PM

If you're not allergic to sunflower seeds, you can make sunflower seed meal, which i find works quite well. I've had great success with coconut flour, you just need to add more moisture to it (because coconut flour soaks up all the moisture) and bake a little less time the instructions say.

0 · September 27, 2013 5:32 AM

This is a GREAT question...I am the same as the poster (just tree nuts)...just used sesame seed "flour" and it was perfect!

549 · October 17, 2012 2:27 PM

Hi Michelle Peanuts are a legume, not a nut. Anyway, with the coconut flour (I had the same results as you) I have learned to use flax meal, about 1:1 with both.

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